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Week 1

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Ingredients

Fruits

  • 1 cup Raisins
  • ⅛ cup Dried Cranberries
  • 7 Ripe Bananas
  • 4 Oranges
  • 4 cups Fresh Fruit for Breakfast
  • 1 ½ cups Frozen Pineapple Chunks
  • 3 Apples
  • 1 cup Purple Seedless Grapes
  • 3 ¼ cup Fresh Mango Chunks
  • 5 Tbsp Lime Juice
  • 6 ½ Tbsp Lemon Juice
  • ¼ cup Shredded Coconut
  • 1 Tbsp Orange Juice Concentrate
  • 2 cups Fresh Pineapple Chunks
  • 1 cup Mixed Fruit for Snack one day
  • 1 cup Mango for Snack one day Optional

Vegetables

  • 20 pieces Sun-Dried Tomatoes
  • 1 cup Sprouts
  • 2 Cucumbers
  • 3 cups Kale or Baby Spinach leaves
  • 6 pounds Sweet Potatoes
  • 4 Carrots
  • 5 stalks Celery
  • 9 Bell Peppers
  • 22 Green Onions (4 bunches)
  • 2 stalks Broccoli
  • 1 cup Water-packed Roasted Red Peppers
  • 2-3 bulbs Garlic
  • 5 Medium Tomatoes
  • 1 cup Corn Kernels and/or Green Peas
  • ½ pount Potatoes
  • 1 ½ cups Fresh or Frozen Corn
  • 2 Large Portobello Mushrooms
  • 2 Romaine Lettuce (About same size as Portobello Mushrooms)
  • 2-3 Zucchini
  • 1 Avocado
  • 1 Yellow Squash
  • 2 cups Edamame
  • 2 cups Napa Cabbage
  • ½ cup Arugula
  • 1 Tbsp Canned Chopped Green Chillies
  • ¼ cup Green Olives
  • ½ Tbsp Chopped Shallots
  • 1 Chipotle Pepper in Adobo Sauce
  • 1 cup Baby Carrots
  • 4 cups Leafy Greens Optional
  • 1 15 ounce can Water-packed Artichoke Hearts

Grains

  • 9 cups Rolled Oats
  • ½ cup Oat Flour
  • 3 cups Cold High Fibre Cereal if not choosing oatmeal for breakfast
  • 2 Whole-Wheat Tortillas
  • 2 Whole-Wheat Buns
  • 3 ½ cups Quinoa or Brown Rice
  • 2 Whole-Wheat Sandwich Rolls
  • 1 Whole-Wheat Pita
  • 4 Flour Tortillas
  • 4 Whole-Wheat Pita Optional
  • 8 Corn Tortillas
  • 2 cups Bow Tie (Farfalle) Pasta (Dry)
  • 5 Corn Tortillas Optional

Legumes

  • ½ cup Hummus
  • ¼ cup Red Pepper Hummus
  • 4 15 ounce cans Black Beans
  • 4 15 ounce cans Chickpeas
  • 1 cup Cannellini Beans (Cooked)
  • ½ cup Red Beans (Cooked)
  • 1 cup Green or Brown Lentils
  • 6 ounces Pre-Marinated, Baked Tofu Optional
  • ½ cup Garlic Hummus Optional
  • 1 15 ounce can Dark Red Kidney Beans
  • 1 15 ounce can Pinto Beans
  • 8 ounces Tempeh

Condiments

  • ⅓ cup Brown Rice Syrup
  • 6 Tbsp Coconut Nectar or Pure Maple Syrup
  • 3 Tbsp Tahini
  • 4 cups Salsa
  • ⅓ cup Tamari
  • ½ tsp Dijon Mustard
  • ¾ cup Salsa Verde
  • 2 tsp Apple Cider Vinegar
  • ⅓ cup Balsamic Vinegar
  • 2 ounces Tomato Sauce
  • 1 cup Fat-Free Italian Salad Dressing
  • Hot Sauce Optional

Herbs & Spices

  • 2 ½ tsp Sea Salt
  • 3 ½ tsp Cinnamon
  • 2 tsp Black Pepper
  • 1 ½ Tbsp Paprika
  • ½ tsp Fennel Seed
  • 1 tsp Ground Cumin
  • 2 tsp Curry Powder
  • ½ tsp Tumeric
  • 2 Tbsp Fresh Cilantro
  • Chilli Powder (To Taste)
  • 1 Tbsp Parsley
  • ⅜ tsp Allspice
  • ¼ tsp Cayenne Pepper
  • ½ cup Fresh Parsley
  • ½ cup Fresh Basil
  • 1 tsp Fresh Oregano

Other

  • 2 cups Non-Dairy Milk
  • 2 6 ounce containers Low-Fat Peach-Flavoured Soy Yogurt
  • 1 container Non-Dairy Yogurt
  • 1 cup Vegetable Broth
  • 1 tsp Vanilla Extract
  • 3 Tbsp Hemp Seeds
  • 3 Tbsp Flaxmeal
  • ½ cup Popcorn Kernels
  • Vegetable Oil Spray
  • 2 Tbsp Vanilla Plant-Based Protein Powder Optional
  • ½ tsp Almond Extract Optional
  • 2 Tbsp Non-Dairy Chocolate Chips Optional